Winter squash is rich in nutrients such as potassium, vitamin A, magnesium, manganese, and fiber. It’s a great source of energy-fueling carbohydrates that add a mildly sweet, nutty flavor to both savory and sweet recipes. Health asked three credentialed registered dietitians to name their healthiest winter squash pick.
Luc TEBOUL / Getty Images
Butternut squash was crowned the top winter squash pick by the nutrition experts we spoke to. It’s rich in vitamins and minerals, including vitamin A, beta-carotene, potassium, magnesium, and fiber.
“Butternut squash offers a powerful blend of fiber, vitamins, and antioxidants that support metabolic health without being overly energy dense,” Grace Derocha, MBA, RDN, CDCES, and spokesperson for the Academy of Nutrition and Dietetics, told Health.
Why They Love It
- It’s a great source of carbohydrates, vitamins, and minerals: “Like most winter squash, it contains natural carbohydrates, but its fiber content (about 6–7 grams per cup) helps promote more stable blood glucose responses for many people,” said Derocha. It’s also high in potassium for heart health, rich in beta-carotene (antioxidants), and offers a good dose of fiber to support digestion and fullness. It also has high magnesium and manganese content.
- It’s a vitamin A powerhouse: “Just one cup provides four times your daily needs,” Melissa Mroz-Planells, DCN, RDN, a Spokesperson for the Academy of Nutrition and Dietetics, told Health.
- It’s a great source of carotenoids: Carotenoids are plant pigments that act as powerful antioxidants by protecting the body’s cells from harmful free radical damage. “Several studies show that higher carotenoid intake correlates with improved metabolic markers and lower risk of chronic disease,” said Derocha.
Pumpkin was the top winter squash pick of Danielle Davis, MS, RD, a subspecialty dietitian at NYC Health + Hospitals/Bellevue.
“It’s high in water content and fiber while being relatively low in calories, making it an excellent pick,” she said. “You can also roast the seeds, which are a great source of iron, magnesium, protein, and fiber.”
Like butternut squash, pumpkin is also a nutritional powerhouse: It’s high in iron, vitamin A, beta-carotene, and potassium.
When selecting their top winter squash pick, the dietitians evaluated a variety of criteria to determine which winter squash was the best and healthiest:
- Fiber content: The best winter squash should contain a good amount of fiber, which supports satiety and blood sugar control.
- Vitamin and mineral content: The healthiest winter squash should contain ample amounts of vitamins and minerals that support immune health, energy production, heart health, bone and muscle health, metabolism, and other important bodily processes and functions.
- Rich in antioxidants: The top choice should be rich in antioxidants, which are compounds that help the body ward off damage from harmful free radicals, which promote the development of chronic (long-lasting) disease if not kept in check.
- Versatility: The best type of winter squash should serve as a nutritious base for a wide variety of recipes (pairing well with both sweet and savory ingredients).
